Starter Protein

80g Protein Meal Plan

By Our Nutrition Team | Aug 9, 2026

80g of protein daily — perfect for sedentary adults, older adults, and anyone transitioning to a higher-protein lifestyle.

Sample 7-Day 80g Protein Menu

Every day hits 80g+ protein with balanced macros and real food.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Greek Yogurt Bowl Lunch: Chicken Salad Wrap Snack: Boiled Egg & Apple Dinner: Salmon with Rice	Breakfast: Scrambled Eggs & Toast Lunch: Turkey & Avocado Bowl Snack: Greek Yogurt & Honey Dinner: Beef Stir-fry	Breakfast: Overnight Oats Lunch: Tuna Sandwich Snack: Cottage Cheese & Cucumber Dinner: Chicken & Sweet Potato	Breakfast: PB & Banana Toast Lunch: Lentil Soup & Bread Snack: Almonds & Cheese Stick Dinner: Turkey Meatballs & Pasta	Breakfast: Veggie Omelette Lunch: Chicken Breast & Quinoa Snack: Hummus & Carrots Dinner: Baked Cod & Rice	Breakfast: Protein Smoothie Lunch: Egg Salad Sandwich Snack: Peanut Butter & Celery Dinner: Grilled Chicken & Salad	Breakfast: Cottage Cheese & Fruit Lunch: Shrimp & Rice Bowl Snack: Trail Mix Dinner: Pork Tenderloin & Vegetables
Daily Totals	Calories: 1,550 Protein: 89g Carbs: 167g Fat: 53g	Calories: 1,480 Protein: 99g Carbs: 130g Fat: 60g	Calories: 1,440 Protein: 94g Carbs: 142g Fat: 53g	Calories: 1,410 Protein: 76g Carbs: 152g Fat: 52g	Calories: 1,300 Protein: 86g Carbs: 108g Fat: 52g	Calories: 1,380 Protein: 92g Carbs: 96g Fat: 68g	Calories: 1,400 Protein: 88g Carbs: 138g Fat: 50g

Day 1

1,550 calories · 89g protein · 167g carbs · 53g fat

Breakfast (380 calories)

Greek Yogurt Bowl

Greek yogurt with granola, honey, and mixed berries.

Lunch (480 calories)

Chicken Salad Wrap

Grilled chicken breast in a whole-wheat wrap with lettuce and hummus.

Snack (170 calories)

Boiled Egg & Apple

1 boiled egg with 1 medium apple.

Dinner (520 calories)

Salmon with Rice

Baked salmon fillet, brown rice, and steamed broccoli.

Day 2

1,480 calories · 99g protein · 130g carbs · 60g fat

Breakfast (340 calories)

Scrambled Eggs & Toast

2 eggs scrambled with spinach on whole-grain toast.

Lunch (460 calories)

Turkey & Avocado Bowl

Sliced turkey breast, avocado, quinoa, and mixed greens.

Snack (140 calories)

Greek Yogurt & Honey

150g Greek yogurt with a drizzle of honey.

Dinner (540 calories)

Beef Stir-fry

Lean beef strips with peppers, snap peas, and soy sauce over rice.

Day 3

1,440 calories · 94g protein · 142g carbs · 53g fat

Breakfast (400 calories)

Overnight Oats

Oats with milk, protein powder, banana, and chia seeds.

Lunch (420 calories)

Tuna Sandwich

Tuna salad on whole-grain bread with lettuce and tomato.

Snack (120 calories)

Cottage Cheese & Cucumber

100g cottage cheese with sliced cucumber.

Dinner (500 calories)

Chicken & Sweet Potato

Grilled chicken thigh with roasted sweet potato and green beans.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,410 calories · 76g protein · 152g carbs · 52g fat

Breakfast (340 calories)

PB & Banana Toast

Whole-grain toast with peanut butter and sliced banana.

Lunch (380 calories)

Lentil Soup & Bread

Hearty lentil soup with a slice of crusty bread.

Snack (170 calories)

Almonds & Cheese Stick

15g almonds and 1 string cheese stick.

Dinner (520 calories)

Turkey Meatballs & Pasta

Turkey meatballs with whole-wheat pasta and marinara sauce.

Day 5

1,300 calories · 86g protein · 108g carbs · 52g fat

Breakfast (280 calories)

Veggie Omelette

2-egg omelette with mushrooms, tomato, and cheese.

Lunch (480 calories)

Chicken Breast & Quinoa

120g grilled chicken with quinoa, cucumber, and feta.

Snack (120 calories)

Hummus & Carrots

50g hummus with carrot sticks.

Dinner (420 calories)

Baked Cod & Rice

150g baked cod with brown rice and steamed green beans.

Day 6

1,380 calories · 92g protein · 96g carbs · 68g fat

Breakfast (340 calories)

Protein Smoothie

Banana, Greek yogurt, milk, and 1 scoop protein powder blended.

Lunch (420 calories)

Egg Salad Sandwich

2 boiled eggs mashed with mayo on whole-grain bread with lettuce.

Snack (200 calories)

Peanut Butter & Celery

2 tbsp peanut butter with celery sticks.

Dinner (420 calories)

Grilled Chicken & Salad

150g grilled chicken breast with mixed green salad and vinaigrette.

Day 7

1,400 calories · 88g protein · 138g carbs · 50g fat

Breakfast (280 calories)

Cottage Cheese & Fruit

150g cottage cheese with sliced peaches and a sprinkle of granola.

Lunch (480 calories)

Shrimp & Rice Bowl

150g grilled shrimp with jasmine rice, edamame, and soy dressing.

Snack (160 calories)

Trail Mix

30g mixed nuts and dried cranberries.

Dinner (480 calories)

Pork Tenderloin & Vegetables

150g roasted pork tenderloin with roasted carrots and potatoes.

80g Protein Weekly Grocery List

Everything you need to hit 80g protein every day.

Proteins

Chicken breast
Salmon fillet
Lean beef
Turkey breast (deli)
Eggs
Tuna (canned)

Dairy

Greek yogurt (0%)
Milk
Cheese (sliced)

Grains & Carbs

Brown rice
Whole-grain bread
Rolled oats
Quinoa
Whole-wheat wraps
Sweet potatoes

Vegetables & Fruits

Broccoli
Spinach
Mixed greens
Bananas
Avocado
Cherry tomatoes
Bell peppers
Green beans

Pantry

Olive oil
Chia seeds
Peanut butter
Soy sauce
Hummus

Free Tools for This Plan

Protein Calculator Macro Calculator High Protein Weight Loss Calculator

Browse Recipes

High Protein Recipes Chicken Recipes Meal Prep Recipes

80g Protein Meal Plan FAQ

Is 80g of protein enough to build muscle?

For beginners doing light resistance training, 80g can support modest muscle gains. For serious muscle building, you'll want 120-150g+. But 80g is a great starting point.

How do I get 80g protein without supplements?

Easy: 2 eggs at breakfast (13g), chicken breast at lunch (31g), salmon at dinner (25g), plus Greek yogurt as a snack (15g) = 84g from whole foods alone.

Is 80g protein enough for weight loss?

For moderate weight loss in smaller adults (50-65kg), 80g provides adequate satiety and muscle preservation. Larger or more active individuals should aim higher.

What happens if I eat less than 80g protein?

Long-term low protein intake leads to muscle loss, weaker bones, slower recovery, and increased hunger. The RDA minimum is 0.8g/kg — most adults should exceed this.

Can vegetarians get 80g protein per day?

Yes. Greek yogurt (10g/100g), eggs (6g each), tofu (8g/100g), lentils (9g/100g cooked), and cottage cheese (11g/100g) make it very achievable without meat.